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Fri 17th Jan 2025 at 8:36am by Dick Spandex

Run > General
  • Time
    41:22
  • Miles
    4.63
  • Min/mi
    8:56
  • Pacing
    81.8%
  • WAVA
    55.88
  • Stride(cm)
    110
  • Cals
    534
  • Watts
    344
  • Cadence
    163
  • BPM
    125
  • %MHR
    67.4
  • B/mi
    1121
  • Asc(m)
    47
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1) 4.63mi - 41:22(8:57/mi) 125/141bpm [1118b/mi] 534cal 339/472W
41:22

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 1:15 1:15 10:00 95 66-111 950 159 156-164 315 282-349 2/3
0.25 2:33 1:18 +5 10:24 111 107-115 1154 160 158-166 333 306-374 2/1
0.38 3:44 1:11 9:25 116 104-121 1093 161 158-166 338 296-390 3/1
0.50 4:52 1:08 9:03 125 120-126 1131 162 160-166 344 329-361 3/0
0.63 5:58 1:06 8:51 130 126-134 1151 163 160-170 335 320-353 2/1
0.75 7:03 1:05 8:41 121 117-133 1052 162 160-166 326 314-340 1/2
0.88 8:09 1:06 8:49 122 120-124 1075 164 160-168 332 328-337 0/1
1.00 9:12 1:03 8:26 126 124-128 1063 163 160-166 336 327-342 0/1
1.13 10:23 1:11 9:27 118 106-127 1115 161 150-164 277 94-338 0/6
1.25 11:24 1:00 8:03 117 111-123 943 162 160-164 308 254-333 0/8
1.38 12:29 1:06 8:45 122 119-128 1067 162 160-166 339 329-352 0/3
1.50 13:40 1:10 9:21 124 118-129 1160 161 152-166 320 259-349 2/1
1.63 14:58 1:19 +6 10:30 124 113-129 1303 164 162-168 345 272-442 0/2
1.75 16:04 1:06 8:44 135 126-141 1179 162 160-166 412 327-472 8/0
1.88 17:07 1:04 8:28 131 127-134 1109 163 160-166 328 322-338 0/2
2.00 18:13 1:06 8:44 125 122-128 1092 162 160-164 323 303-338 0/3
2.13 19:19 1:06 8:49 123 121-125 1085 163 160-170 315 300-329 0/3
2.25 20:24 1:05 8:38 119 118-121 1027 164 160-172 305 290-345 0/6
2.38 21:29 1:06 8:44 129 122-135 1127 164 160-168 390 341-448 4/0
2.50 23:17 1:48 +44 14:20 113 93-134 1620 163 158-166 360 301-390 0/3
2.63 24:24 1:07 8:56 124 121-127 1108 162 160-166 348 300-441 3/4
2.75 25:29 1:05 8:41 131 128-133 1138 163 160-168 373 326-452 4/1
2.88 26:36 1:07 8:53 136 134-137 1209 163 160-166 393 355-440 4/0
3.00 27:43 1:08 9:00 135 130-137 1215 164 158-168 380 346-411 2/1
3.13 28:49 1:06 8:45 133 130-134 1165 164 158-166 372 337-402 3/0
3.25 29:56 1:07 8:57 136 134-137 1216 163 160-168 367 331-421 3/0
3.38 31:03 1:07 8:54 137 135-138 1218 164 162-166 363 322-409 4/1
3.50 32:08 1:06 8:47 137 135-138 1204 165 162-168 392 351-417 3/0
3.63 33:40 1:31 +26 12:10 128 109-138 1557 165 162-168 356 315-377 1/2
3.75 34:45 1:05 8:44 121 116-127 1056 164 160-168 359 334-380 1/1
3.88 35:51 1:06 8:51 128 125-130 1133 163 160-166 353 336-376 1/2
4.00 37:00 1:08 9:05 127 124-130 1154 164 160-168 328 304-354 1/2
4.13 38:07 1:07 8:55 127 123-129 1132 164 160-172 312 292-330 1/4
4.25 39:12 1:06 8:47 128 126-131 1124 164 160-168 329 313-341 2/1
4.38 40:17 1:04 8:34 134 131-137 1147 164 162-166 375 343-413 4/1
4.50 41:24 1:07 9:00 132 125-137 1188 164 162-168 332 304-353 1/2
4.63 42:41 1:17 10:15 127 121-132 1301 162 120-168 313 93-394 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 141 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.5% 9:18

  • Cadence Distribution

    163 avge / 172 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.5 162 4.6 41:09 9:12
    Walk 0.2 120 0 5 23:50
    Still 0.2 - - 6 -
    Pause 3.1 - - 1:21 -

  • Power Distribution

    344W (472 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:19 41.52% More
    800m 4:18 8:38 47.47% More
    1km 5:22 8:39 49.43% More
    Mile 8:45 8:45 51.48% More
    5k 28:13 9:05 54.37% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:33 7:33 59.66
    5km 26:34 8:33 57.75
    5M 45:03 9:01 55.57
    10km 57:21 9:14 54.57
    10M 1:37:15 9:44 53.25
    Half 2:11:14 10:01 51.84
    20M 3:29:54 10:30 51.36
    Mara 4:43:15 10:49 50.75
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